No White Foods Challenge
Important Info for No White Foods Challenge Participants
Though the May 2015 No White Foods Challenge is sponsored by BlacksGoingVegan.Com, it is NOT limited to vegans. Our 30-day challenges are outreach programs, and open for participation by ANYONE who wants to eat healthier. The 30-Day Challenges are set up to provide support for those who enjoy a kick in the pants, along with the camaraderie and motivation achieved by group activities.
What is a No White Foods Diet?
The No White Foods Diet is a low glycemic diet that eliminates foods low in nutrition and high in starchy carbohydrates and sugar. During the next 30 days while participating in the No White Foods Challenge, you will eliminate all refined white foods, most importantly white sugar and flour — both of which send blood sugar levels skyrocketing. For pre-diabetics, diabetics, and people who need to lose weight, controlling insulin and blood sugar are mandatory.
White foods are replaced with foods high in beta-carotene and polyphenols – which are vibrant colors of red, orange, yellow, green, and even purple. The few exceptions to the “no white foods” rule are egg whites cauliflower, parsnips, plant or animal milk, lean poultry and white fish, explained in more detail below.
Even though they may be vegan and actually good for you in moderation, white plant-based foods like potatoes and white beans are also no-no’s for the next 30 days. While on this program, you will also eliminate solid white fats from your diet such as butter and cheddar cheese (both of which are white before dyes are added to make them yellow).
The No White Foods Challenge is very simple to follow and provides a much healthier way of eating. You don’t need any special kitchen equipment or books to adhere to it, either. This is not a no-carb Atkins-style program! You will see eat carbohydrates daily, but they’ll be complex carbs full of fiber and vitamins… much healthier choices than you’ve been eating in the past.
I Thought Carbohydrates Were Bad for Me!
Carbohydrates are the primary source of energy for the human body. Carbs are the sole source of energy for red blood cells, and certain cells of the kidneys, and they’re the preferred fuel for the central nervous system, including the brain. Fat, on the other hand, is a secondary source of energy that can be used by some tissues, such as muscle, but is more often stored for use in times of famine. Since you aren’t facing a famine anytime soon, you’re storing that extra fat around your tummy, in your hips, thighs, and even your back and neck.
Humans were designed by nature to crave carbohydrates, which provide us with unique flavors, energy and nutrition, and satisfying our sense of hunger. The trick is to eat high fiber, high nutrition carbs like brown rice, sweet potatoes, squash, broccoli, and apples for example, all of which are loaded with complex carbohydrates (long chains of sugars that must be broken down inside your intestine before they can be used as energy.
The process of digesting complex carbohydrates is slow and methodical, providing a steady stream of fuel pumped into your bloodstream as long-lasting energy. By eating complex carbs, you can avoid the drastic sugar spikes and crashes of simple sugary carbs.
What Foods Should I Avoid Eating?
The complete list of foods to avoid during the No White Foods Challenge is a short one:
- White potatoes
- White pasta
- White rice
- White bread
- Anything made using white flour
- White sugar
- White beans
- White solid fats (butter, cheese, Crisco, etc)
Which Foods Are Okay for Me to Eat?
- Whole wheat pasta
- Whole grain breads
- Green leafy vegetables
- Yams and sweet potatoes
- Colorful vegetables such as carrots, beets, artichokes, acorn and butternut squash, spaghetti squash, zucchini, purple carrots, purple potatoes, etc.
- Egg whites
- Coconut oil and plant oils liquid at room temperature
- Plant and animal milk
- Fruits with white flesh such as bananas, apples, honeydew melons, pineapple and coconuts.
- Lean fowl or meat
- Whole grains such as barley, oats, brown rice, quinoa, rye, buckwheat, Bulgar wheat, couscous, wheat berries, corn, triticale, wild rice, millet
- Unrefined flours made from barley, rice, rye, buckwheat, corn, soy, chickpeas (garbanzo beans), limas, whole wheat, oat
- Plant based pasta/noodles made from artichokes, tomatoes, corn, whole wheat, spinach, brown rice, quinoa, buckwheat, tofu
- Legumes and beans such as red kidney beans, chickpeas, black beans, navy beans, pinto beans, aduki beans, lima beans,brown red or green lentils, black eyed peas, split yellow or green peas
Remember Portion Control
The No White Foods Challenge is a low-glycemic eating plan that encourages you to give up the sugars and flours included in processed foods and a few high starch veggies and replace them with more nutritious and natural foods for 30 days. However, that isn’t a blank check to eat whatever quantity of “colorful” foods you want… calories still count!